In this video, Jeff from Athlete Next (athletenext.com) guides viewers through a 10-minute home chest workout that requires only a single chair. The workout consists of five exercises performed in a reverse Tabata format: 10 seconds of work followed by 20 seconds of rest, with no additional rest periods. The exercises are:
1. Plyo release push-up
2. Prowler push-up
3. Decline push-up
4. Lateral push-ups
5. Shoulder tap push-ups
Jeff demonstrates the intermediate version of the workout and provides modifications to make it easier or harder, depending on the individual's fitness level. He also explains how to overload the workout by changing the work and rest periods. The video concludes with an invitation to join the Xero program, a complete home training program that uses no equipment, and encourages viewers to subscribe and turn on notifications for future videos.
Here are the key facts extracted from the text:
1. The workout is a 10-minute home chest workout that requires only a chair.
2. The workout consists of 5 exercises, each performed for 4 rounds with 10 seconds of work and 20 seconds of rest.
3. The exercises are performed in a reverse Tabata format with no additional rest periods.
4. The workout is designed to accommodate different fitness levels, with modifications to make it easier or harder.
5. The exercises are: Plyo Release Push-Up, Prowler Push-Up, Decline Push-Up, Lateral Push-Up, and Shoulder Tap Push-Up.
6. The workout can be modified by changing the work and rest periods, with options such as 15-15 or 20-10.
7. The workout can be made easier by starting with a simpler exercise, such as the Lateral Push-Up, and working down to the Shoulder Tap Push-Up.
8. The workout can be made harder by starting with a more difficult exercise, such as the Handleball Push-Up, and working down to the Decline Push-Up.
9. The workout is part of a larger home training program called the Xero program, which requires no equipment.
10. The Xero program is available at athletenext.com.